Foods to Soothe a Sore Throat

Posted on June 21, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Being sick is never fun. What makes it even worse is when you have a sore throat, as it is uncomfortable to talk, eat, drink, and just swallow in general, making you not want to eat or drink anything. But, as we all know, it is important to be getting good nutrition while you’re sick so that your body can properly fight off the illness. So, here are some dietician-recommended foods to eat while you are sick that also help to soothe a sore throat, in addition to foods to avoid. 

According to Dr. Peter DeMarco and registered dietician Rachel Begun, it is best to eat foods that are either warm or cold, smooth, soft and easily swallowable. The following are some suggestions.

  • Warm cereals like oatmeal, grits, or cream of rice
  • Cooked, mashed, or pureed vegetables
  • Yogurt
  • Jello
  • Hummus
  • Scrambled eggs
  • Soup
  • Smoothies
  • Ice cream
  • Puddings
  • Popsicles
  • Tea (with or without honey)

The following foods often make a sore throat more irritated.

  • Spices and seasonings
  • Crunchy snack foods like potato chips, tortilla chips, and crackers
  • Raw vegetables
  • Acidic fruits
  • Acidic beverages such as coffee and sodas
  • Chocolate
  • Red sauces
  • Greasy foods

Even though eating or drinking might not feel the best when you’re sick and have a sore throat, don’t deny your body the nutrition that it needs in order to fight off your sickness. Likewise, don’t eat foods that further irritate your throat. Instead, opt for foods that not only nourish your body but can also help to soothe your throat.

For more health-related articles, check out the Fill Your Plate blog!

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Fill Your Plate’s Collection of Articles About Fiber!

Posted on June 19, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

We’ve written a lot about the importance of getting plenty of fiber in your diet here on the Fill Your Plate, and rightfully so! This important nutrient does a lot for our bodies and unfortunately, many people aren’t getting enough into their diets. So, to make it easier to learn about the importance of fiber, what it does for our bodies, and some yummy ways to add it to our diets, here is a collection of all of the articles Fill Your Plate has written about fiber!

 

 

Whole grains, leafy greens, fruits, and nuts are great sources of fiber! Arizona agriculture produces many high-fiber foods! Look for locally grown food products next time that you’re at the store or farmers market and not only meet your fiber needs, but also support local farmers!

For even more food and health articles, or for more information on Arizona products and where to find them, check out the Fill Your Plate website!

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Fight Fatigue with Food

Posted on June 16, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

There is nothing worse than going about your day just feeling downright sluggish, tired, and fatigued. Not only does it make the day just drag on, but it also makes you feel unproductive and a little bit defeated because it is harder to get through daily tasks. Luckily, some of this sluggishness can be alleviated by making changes to your diet!

Exercise will help with energy levels too.

According to Dr. Stephen Holt, the following nutrients are ones that play a big role in our energy levels. If you’re feeling fatigued, there is a chance that you might be lacking in one or more of them. If you’re not getting enough of them in diet alone, he suggests considering taking supplements.

  • Iron
  • Magnesium
  • B Vitamins
  • Vitamin E
  • Potassium
  • Vitamin D

Many of these vitamins and nutrients can be gotten from the foods that we incorporate into our diets. The following foods are good fatigue-fighting options that are full of these nutrients!

  • Eggs
  • Bananas
  • Almonds
  • Watermelon
  • Kale
  • Spinach
  • Chia seeds
  • Oats

When it comes to finding some of those foods, it is easy to get fresh, locally-grown options here in Arizona! Whether it be eggs, watermelon, or leafy greens, Arizona agriculture provides us with a lot of healthy foods! So, when you’re out grocery shopping, load up on some of these fatigue-fighting foods and look for locally grown products while you’re at it!

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Watermelon – The Nutrient Dense Summer Fruit

Posted on June 15, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

 

Arizona watermelon picked fresh.

There is nothing like a big, juicy slice of watermelon on a hot summer day. Besides being an incredibly refreshing and delicious snack, watermelon is packed with lots of vitamins and minerals, as well as some great health benefits!

According to registered dietician Lindsey DeSoto, watermelon is a great source of vitamins A and C, lycopene, and citrulline. It is also comprised mostly of water, making it very hydrating.  Thanks to these nutrients and its high-water content, the watermelon keeps you hydrated, promoting satiety, boosting eye health, reducing muscle soreness, boosting the immune system, improving digestion, and promoting skin health.

Besides just eating the juicy red flesh of the watermelon, did you know that the seeds are edible and nutrient dense too? DeSoto notes that they are a great source of protein, phosphorus, magnesium, iron, and zinc.

Arizona farmers grow lots of watermelons over the summer months! Check out the Fill Your Plate website for more information on where to find locally-grown watermelons to enjoy this summer! Or, go to your local farmers’ market. It’s summer; they’ll have Arizona melons.

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Fiber Filled Snacks to Fuel Your Day!

Posted on June 14, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

We all know the importance of getting enough fiber in our diets. This little nutrient packs a major punch for our bodies when it comes to overall health. Whether it be improving our digestion, feeding our gut microbiome, promoting regularity, reducing cholesterol levels, or making you feel fuller longer, fiber does it all! Unfortunately, however, most people don’t get enough fiber in their diets. In fact, it is a whopping 95% of Americans that aren’t consuming enough fiber! 

According to registered dietician Jessica Ball, snacks are a great way to sneak a little more fiber into your diet. She also says that it is best to pair fiber-rich foods with other foods that are high in protein and healthy fats. The following are some of her suggested snack ideas!

grains

Know your grains (photo credit: BigStockPhoto.com)

 

  • Whole grains paired with fruit
  • Oat, nut, and seed energy balls
  • Whole grain crackers and veggie-based dips
  • Popcorn
  • Smoothies
  • Nuts
  • Chia pudding

Next time that you’re feeling snacky, try out a snack that is high in fiber! Not only will it be delicious, but you’ll also be doing your body a favor by giving it a boost of a powerful nutrient it needs to properly function!

Interested in reading more about fiber? Check out these related articles from Fill Your Plate!

Fiber is your friend – Fill Your Plate Blog

Give Your Gut what it Needs: Fiber – Fill Your Plate Blog

Everything You Ever wanted to know about Fiber – Fill Your Plate Blog

Study: Increased Fiber Intake During Childhood Reduces Allergies – Fill Your Plate Blog

 

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